When to do cardio... before or after lifting?

  • tbone25

    Posts: 144

    Oct 29, 2009 3:44 PM GMT
    Starting a new work out plan (after some time away from the gym due to work)... I want to lose weight and gain some muscle mass. I know doing both at once is a controversial topic. I've read about it on here. My trainer from before argued that muscle helps burn fat so it isn't bad. I am cool with that and I like to lift and how it feels etc... so no issue there

    Curious if it matters when I do cardio (before or after lifting)?

    Right now I'm doing 30 minutes before (to warm up etc...) and then 30 minutes after.... any advice on this? does it matter? I want the most bang for my buck of course.
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    Oct 29, 2009 5:42 PM GMT
    You are doing 1 hour of steady state cardio every day?
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    Oct 29, 2009 5:44 PM GMT
    A 30 minute warm up!?! That's not a warm up, that's a cardio workout. You might want to scale that back. A friend of mine is a trainer and suggests around 10 to 15 minutes as a warm up, nothing too strenuous, just loosen yourself up, and get the blood flowing.
  • danisnotstr8

    Posts: 2579

    Oct 29, 2009 5:45 PM GMT
    Definitely best to do at least some cardio before lifting. It helps to oxygenate your muscles and yields a more energetic workout.

    IF you're trying to lose weight, don't lift heavy. Lift lighter with a lot of reps, as this will have a more cardio-style effect on your body while maintaining/building muscle mass.
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    Oct 29, 2009 6:06 PM GMT
    I had a friend show me a study where it said it cardio was better for you after you had been lifting weights since you would be burning more calories.
  • inhiatus

    Posts: 8

    Oct 29, 2009 6:12 PM GMT
    Well it is better for you to do your cardio after your workout... The key is to do low intensity cardiovascular exercise like walking on the treadmill with maximum incline but at a pace of 3.0-3.5 for 30-45 mins. You will still have an elevated heart rate in which you will burn fat but your not losing any gains in muscle like you may do when doing high intensity cardio.
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    Oct 29, 2009 6:20 PM GMT
    Anaerobic exercise burns glucose. I.e., you need that to do your lifting. Aerobic exercise metabolizes fat to get there. It's better to do the cardio at the end of the workout, so that you have high blood sugar levels for the lifting workout.

    HIIT is vastly more effective than steady state cardio for both weight loss and cardiac threshold.

    I get like this doing 12 minutes in the morning and 12 minutes at night.

    9730_176046.jpg

    Be sure to keep your calories up to maintain high exercise intensity. You can't workout properly if you don't eat.
  • tbone25

    Posts: 144

    Oct 29, 2009 11:20 PM GMT
    Thanks for your help. I'll adjust things and warm up first and then do more afterwards....

    Good advice about the reps and weight too.

    A few years ago I lost 39 lbs and felt good and looked good... gained it all back over the last couple years and more...

    hoping I can get back into shape and maybe even better than before.

    I'll keep you posted.
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    Oct 30, 2009 2:44 AM GMT
    muscles and liver store enough glycogen for two hours at high intensity.

    i don't know about weight lifting , how the body taps into its reserves for that
    Personally, i do gym and cardio stuff on different days.
    I used to go biking or running and then a few hours later hit the gym, it's awful!
    you just feel stiff and tired. But the opposite doesn't seem to bother me as much.

    Anyway, all that business of fat and sugar burning is black art and witchcraft.
    If you want proof, subscribe to a couple bicycling, running , triathlon and
    some fitness magazines and after 2 years, i challenge you to make any sense of all the "latest" research of all the " Universities of ...." . If you manage, you're a Nobel prize candidate.

    I read once that anaerobic was BETTER for fat burning than aerobic, all based on scientific observation. .. so , there.. teehee.

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    Apr 29, 2010 3:30 AM GMT
    Don't listen to these posts lol...ALWAYS DO CARDIO 1sticon_exclaim.gif Cardio is very important to wake the entire body up, b4 lifting. Everyone in this thread is more concerned about muscle, than their heart or brain. icon_twisted.gif
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    Apr 29, 2010 3:39 AM GMT
    masculine31 saidDon't listen to these posts lol...ALWAYS DO CARDIO 1sticon_exclaim.gif Cardio is very important to wake the entire body up, b4 lifting. Everyone in this thread is more concerned about muscle, than their heart or brain. icon_twisted.gif


    Um. No.
    These guys know what they're talking about, and if you're trying to lose weight, focus more on the cardio, and above all else, the *DIET.* I lost 80ish pounds 7 years ago, with drastic changes in diet, lots of cardio, and light, repetitive lifting. Once you get your weight/fat down, start adding muscle. Also, warm up/stretch for 10-15 minutes before your weight routine, do cardio afterward, and mix up your workouts to keep your body from becoming too comfortable with routines..
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    Apr 29, 2010 3:59 AM GMT
    jazzpotato09 said
    masculine31 saidDon't listen to these posts lol...ALWAYS DO CARDIO 1sticon_exclaim.gif Cardio is very important to wake the entire body up, b4 lifting. Everyone in this thread is more concerned about muscle, than their heart or brain. icon_twisted.gif


    Um. No.
    These guys know what they're talking about, and if you're trying to lose weight, focus more on the cardio, and above all else, the *DIET.* I lost 80ish pounds 7 years ago, with drastic changes in diet, lots of cardio, and light, repetitive lifting. Once you get your weight/fat down, start adding muscle. Also, warm up/stretch for 10-15 minutes before your weight routine, do cardio afterward, and mix up your workouts to keep your body from becoming too comfortable with routines..



    lol so i guess all the injuries in the weight room, are happening due to doing cardio after u lift...righticon_lol.gif Always do CARDIO 1st no matter how short or how long, in order to properly warm up the body. BIG, FAT, SMALL, TALL or SKINNY. Prevent injury in the future and now. Why risk injuryicon_question.gif without proper knowledge of ur body, u really shouldn't give advice on something u know nothing abouticon_rolleyes.gif
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    Apr 29, 2010 4:11 AM GMT
    I have a question for you guys.
    I do a variation of cardio exercises on my cardio days. Usually I do like 30 minutes at the elliptical, or I do 10 minutes of the bicycle + 15 minutes of elliptical or 10 minutes of the bicycle + 15 minutes of the treadmill (usually go around 6-7mph, 1 elevation).

    Is anything wrong there? Like should I just walk on the tredmill rather than run as I do (and let me point out sometimes I do interval running as well) so that I don't lose muscle?

    I have a semi-toned body, but still need to shed off a little more fat to get to my desired form. I hope that's enough info.
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    Apr 29, 2010 4:23 AM GMT
    I tend to get my best lifts when doing cardio on different days from lifting. And 10-15 minutes should be plenty for a warmup...although when I used to ride, I jokingly said "30 miles is a warmup."
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    Apr 29, 2010 4:44 AM GMT
    masculine31 said
    jazzpotato09 said
    masculine31 saidDon't listen to these posts lol...ALWAYS DO CARDIO 1sticon_exclaim.gif Cardio is very important to wake the entire body up, b4 lifting. Everyone in this thread is more concerned about muscle, than their heart or brain. icon_twisted.gif


    Um. No.
    These guys know what they're talking about, and if you're trying to lose weight, focus more on the cardio, and above all else, the *DIET.* I lost 80ish pounds 7 years ago, with drastic changes in diet, lots of cardio, and light, repetitive lifting. Once you get your weight/fat down, start adding muscle. Also, warm up/stretch for 10-15 minutes before your weight routine, do cardio afterward, and mix up your workouts to keep your body from becoming too comfortable with routines..



    lol so i guess all the injuries in the weight room, are happening due to doing cardio after u lift...righticon_lol.gif Always do CARDIO 1st no matter how short or how long, in order to properly warm up the body. BIG, FAT, SMALL, TALL or SKINNY. Prevent injury in the future and now. Why risk injuryicon_question.gif without proper knowledge of ur body, u really shouldn't give advice on something u know nothing abouticon_rolleyes.gif


    Doing cardio and warming up are entirely different things. When warming up, you want to focus on large muscle groups and increasing oxygenation to them, and not on increasing the heart rate too much. Don't be silly.
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    May 06, 2010 6:58 PM GMT
    I like doing cardio before doing weights as it seems to really get my muscles warmed up and more prepared to lift. I also do a little cardio after working out to kind of cool down. For the cool down, I'll gradually start to slow my jog on the treadmill. -Vega Sinclair, Medical Insurance Advisor
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    May 06, 2010 7:01 PM GMT
    To maintain or bulk up; after weights.
    To get ripped; before.
    Or, so what i've learned.
  • havingfunmtl9...

    Posts: 258

    May 06, 2010 7:05 PM GMT
    cardio before. Getting the blood circulating is exactly what you need, followed by some simple stretching will help wake your body up, get the nutrients where it needs to go, increase oxygen intake and help prevent injury. I also find its a great time to get an idea of how I feel that particular day so I know how hard to push myself and what I can reasonably expect.
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    May 06, 2010 7:45 PM GMT
    I was trained by the best of the best, IMO. I have great results from doing a good warm up and stretching routine, plus intense ab work before lifting. Then, I do my half hour of high energy cardio after lifting. Other guys in great shape may offer a different theory, but this is what gets me the results I want!
  • DrewT

    Posts: 1327

    May 06, 2010 7:49 PM GMT
    I ride my bike to the gym as a good warm-up, and stretch and do ab-work before lifting. After I lift is when I do my chunk of cardio. So far, it seems to work.
  • Artesin

    Posts: 482

    May 06, 2010 8:08 PM GMT
    From what ive been reading lately its counter productive to try and bulk up and effectively train cardio. Bulk up for six weeks then shift to a more circuit based workout that integrates cardio for the next four weeks. You could do circuits from the start, going with HIT isnt going to build as much muscle but it's going to strip fat and increase tone.

    A light warm up on a stationary bike before a work out is going to be more than enough to get blood flowing. Though for the best of both worlds if you arent looking to get huge then HIT is probably the best bet, and taking your cardio workout outside rather than on a treadmill.